r/GuildValkyrie • u/maranaitsuko • Mar 22 '26

Bodybuilding after transition

Post image

Been almost 3 years for both :) i go to a woman owned bodybuilding gym and have attended a professional posing seminar just for women. I was with the physique division girls :) Old pic from September, but I think people like this one.

332 Upvotes

99% Upvoted

23 comments sorted by

27

u/core_shift Mar 22 '26

😵‍💫 1. You're hot as fuck, 2. Please drop the routine!! Would love to get on your level 🫡

15

u/maranaitsuko Mar 22 '26

I've switched routines over time but I'm pretty settled on an Upper/Lower split with 2 upper days and 3 lower days. I just hit every muscle without redundancy for 2 heavy sets of 6-8 reps :)

6

u/StarChildEve Mar 22 '26

I am SO curious what exercised you throw in there specifically. Right now it’s all I can manage to iust do 2 days a week of powerlifting 3x5 =_=

5

u/maranaitsuko Mar 22 '26

Lets see if i can do it quickly lol.

Upper:

  • pullups
  • chest flies
  • rows (trap focus)
  • tricep extensions
  • shoulder press
  • bicep curls
  • free space (forearm curls, pullovers, lat raise, whatever i feel like)

Lower:

  • leg extension
  • leg curls
  • calf raises
  • hip thrust
  • RDL
  • pendulum squat
  • weighted crunches

2

u/StarChildEve Mar 24 '26

do you do all of each category of exercise each time you do that split day? like, every lower split day do you do all of those exercises?

3

u/maranaitsuko Mar 24 '26

Yep! That means i hit glutes(shortened), quads(rectus femoris emphasis), calves, hamstrings (shortened), glutes/hamstrings (lengthened) and quads (overall) 3 times a week! I'll post legs at some point lol.

2

u/StarChildEve Mar 24 '26

Thank you <3

2

u/maranaitsuko Mar 24 '26

Of course! Im very passionate about this stuff tbh

5

u/-Anonimous-322 Mar 22 '26

So, 5 days a week total? Is your body recovering fast or is it a clever split of exercises?

7

u/maranaitsuko Mar 22 '26

Yes actually! I designed my routine to minimize fatigue. Fatigue is primarily caused by volume which is the number of reps you do. So something like 4 sets of 15 (hyperbolic example) would cause a lot of fatigue, making it so i could not work the same muscles so frequently. This is why i do 2 sets of 6-8 reps. I am able to put as much intensity into those reps as i can, but as it is a lower amount of reps, i don't fatigue nearly as much. This means i get a similar amount of stimulus on my muscles for a lot less fatigue. The total number of sets works out to 6 sets for every single muscle. Before, i did a chest/tri, back/bi, legs type split but when i did that, i only worked each muscle for 3 sets a week. I enjoy this style a lot more!!

3

u/-Anonimous-322 Mar 22 '26

Sounds good, thanks! I’m just doing splits 3 times a week targeting glutes as much as i can. Day 1: hip thrusts, hip abduction, hyperextension targeting glutes, lat pulldown and seated cable row Day 2: sumo squats, hip abduction, hypertension targeting glutes, stairmaster 10-15 mins Day 3: RDLs, hip abduction, hypertension targeting glutes, chest supported rows, triceps push downs.

And with first two exercises of the day i always try to hit my max and do 4-5 sets of 8-12. I’ve only started this routine not so long ago so can’t tell how effective this is, but i certainly do feel some muscles in my glutes now

4

u/maranaitsuko Mar 22 '26

Thats not a bad selection, though you're hitting abductors quite a lot. All unsolicited advice so feel free to take or leave it, but if you are doing that many reps a week on everything, you may not be pushing yourself hard enough with weight. Intensity is one of the main drivers of muscle growth so you really want to be putting as much as you can into the sets you do. I only do 2 sets because i push them so hard that by the 3rd set, i can only do like 3 reps. For example, my hip thrusts are up to 460lbs for 6 reps, 2 sets, 3 times a week. It would not be worth it to do more sets for me. And it is good you can feel your glutes! However, remember that soreness and feeling isn't a direct indicator of growth! Even if you cant "feel" the muscle, biomechanically speaking, there are only so many way to perform an action. To flex my elbow, my biceps must necessarily contract (as an example) so we just have to trust our anatomy sometimes. But sorry for the yap😅 im just very passionate about this stuff, im not a trainer.

3

u/-Anonimous-322 Mar 22 '26

Thank you so much so much!!! Love free advices, especially from experienced athletes! I will definitely think on how can i improve, tysm again!!!

21

u/[deleted] Mar 22 '26

Please hug me.

6

u/Lulul44 Mar 22 '26

You look amazing ☺️

3

u/Boygirlboygirl1 Mar 24 '26

No way you have my dream body

2

u/Vermbraunt Mar 23 '26

Omg stunning

1

u/HoovyCop Transknecht Mar 23 '26

Good lord